3 Healthy Food Lies
The most powerful part of an electronic food diary is its nutritional analysis and reporting capabilities. As long as the food that you're eating is in its database, a good food diary program will tell you how many calories you ate, what percentage came from fat, what vitamins you got, and so on. And like Quicken, a good reporting capability will show you, graphically, how you're doing over time. You'll improve your nutrition because you'll eat healthier foods.
Finally, you need to be sure that you're eating what you're supposed to. Even healthy foods will contribute to fat gains if you eat too much of them. You need to monitor your portions a gaining diet isn't a free-for-all. Make sure you have what you need to assess what you're eating before you begin.
Each person has a Critical Carbohydrate Level for Losing (CCLL), and if you stay below that highly individual number you will lose weight. However, if you exceed that level-even with all healthy foods-your body will not switch to burning fat as the primary source of fuel. We need a way to focus on health-promoting vitanutrients that also provide blood-sugar stability and weight loss.
The guidelines discussed in this chapter can be applied to everyone throughout their lifetime. Identify when your energy needs are changing (i.e., changes in physical activity levels, pregnancy, breast feeding) and adjust your diet appropriately to maintain your health and fitness. Each individual should eat the appropriate number of servings from each food group based on their EER (refer to Chapter 1 and Table 3-2). Seek the help of a Registered Dietitian if you have any concerns about your diet or the diet of a family member. Even if you do not cook your meals or if you eat in the galley, you can make healthy food choices (see Appendix A). When eating in the galley, ask for the Healthy Navy Options menu items (available in the larger galleys and ships). Make high-fat foods the exception rather than the rule in your diet.
Individualize your personal eating plan. Try new foods. Increase the variety of foods that you like and enjoy. It will help to prevent you from going back to eating foods that you have enjoyed in the past, but which simply aren't good for you. Use controlled carb alternatives as well as the recipes provided in the recipes section of this book, or on our website at www.atkinscenter.com, or in my companion cookbook. I most strongly recommend that you develop a menu that's appealing, tasty and satisfying to you. Once you're happy with eating healthy foods, your nutritional future is almost assuredly going to be a healthy one.
Balance means eating a variety of healthy foods, perhaps a little more of this or a little less of that on any given day, but generally aiming for the AHA's guidelines. Balance does not mean that every bite you put into your mouth has to be a perfect combination of carbohydrate, fat, and protein. A good balance takes these three food types into consideration over time. In the course of a week, your average intake of carbohydrates, fats, and proteins should be roughly in balance. Eating can be one of life's pleasures. When you put your life in balance, it should still be fun.
The good thing about getting the younger athlete involved in an exercise programme, is that food choice is positively affected. Teenagers opt for more healthy foods and start to learn the benefits of health eating, at a time when they usually go for kebabs and burgers As far as a bodybuilding diet goes, don't go for too high protein intakes, as the kidneys may not be fully developed, but the adolescent may choose higher protein and carbohydrate foods. I would suggest a healthy balanced diet with five or six meals a day to feed their growth. A quality weight gain powder or MRP may be introduced in small amounts if the teenager is unable to eat enough. They may also enjoy pre workout drinks and supplement bars. Other more technical supplements are probably best withheld until he or she is older.
Mellor et al. 15 carried out a nutritional analysis of hospitalised schizophrenic patients. She found a significant correlation between severity of symptoms and dietary intake of w-3 fatty acids. Those patients who had more w-3 fatty acids in their normal daily diet with no attempt at intervention, had less severe schizophrenic symptoms.
CS For muscle gain, I'm a fan of lots of healthy foods. I don't go for the eat a bunch of crap foods just to pack the calories in approach. It's possible to eat healthfully and consume a lot of useful calories. It may require more work and preparation, but the gains are quality and they last longer. In a nutshell, I'm not wild about mega-calories with rapid fat gain to go along with the muscle. Some naturally skinny young guys and heavy steroid users can get away with it. Most of us can't.
For us mortals, we need to choose our fuel wisely. The best way to assure proper eating is to stock kitchen cabinets and refrigerators with a variety of healthy foods. Unlike expensive sports supplements that rarely work, common foods are relatively inexpensive and provide a wide array of nutrients.
On the move, they had to be constantly alert and able to adapt to different foods, weather conditions, and especially to times of deprivation. It was essential for nomadic people to maintain a practical diet, which could keep them moving from one place to another. They were, therefore, geared towards accessible seasonal fresh food, as well as using natural preservation methods for their food supply. As you'll soon see, diet and food supply played quite a large role in their lives. Maintaining a healthy food supply required special strategies. These strategies influenced almost every aspect of their lives, including how they planned war campaigns.
High-nutrient, healthy foods that are not a significant source of protein or carbohydrates, but which should be included with at least two of your daily meals include spinach, broccoli, tomatoes, carrots, lettuce, cauliflower, celery, cucumbers, green beans, squash, asparagus, cabbage, and mushrooms.
Despite popular belief, not all fats are bad Saturated fats are the enemy. Unsaturated fats, in moderate amounts, can actually be good for you. For example, one of the reasons fish is such a healthy food is because it contains essential fatty acids (often called EFAs), which can actually help your body burn fat more efficiently and protect you from certain diseases.
By 1989, Pigg suffered a gastric breakdown of the bacteria in his stomach lining and was temporarily unable to compete in long-distance races. During this period, Pigg became devoted to healthy foods and would mix beet and carrot juices with garlic, trying to detoxify his stomach and rebuild the necessary digestive bacteria. By the early 1990s, Pigg signed on with coach Phil Maffetone and became a convert to the 40 30 30 diet, based on higher fat and higher protein. One week Mike stayed with us, and he must have put three or four sticks of butter on his food that week at least, says Jimmy Riccitello.
I The notebook can show that the nutritional values for the dish are based on a reliable nutrition guide, such as USDA's voluminous Agriculture Handbook No. 8, which is made up of several volumes with perhaps a thousand pages of nutritional analysis for all kinds of food. As with the new, improved labels on food packages, this policy is designed to make sure that any food that claims to be healthy actually is.
Psychologically, many people seem to link their eating and exercise habits they tend to be more aware of their eating and strive to eat healthier when they are exercising. I should note that some people take an opposite approach figuring that they are burning far more calories than they are, they assume that they have earned the double cheeseburger and milkshake after a workout and end up eating too much.
I' m not exactly 100 sure of what everyone' s unique fitness goals are, but I have been in the business long enough to realize that they all are pretty similar and can be summed up in just a few ways. People want to lose body fat, gain muscle, gain strength, gain flexibility, feel stronger, feel better, be more fit, eat healthier, and have improved self-esteem and confidence. If your goals were not a subset of one of these, I would have to question your motives behind working out. If your goals do include any of these things mentioned, you should be using this program to the very best of your abilities.
For individuals engaged in intense exercise, a greater intake of fruits and vegetables is advised. These foods help provide antioxidant nutrients (e.g., vitamin C and beta-carotene) which may protect the body from a potential increase of harmful free radicals. By purchasing a food composition guide or nutritional analysis software, you can figure out your calorie and nutrient intake. Remember that supplements will not take the place of a healthy diet. If you feel you need more individualized nutrition counseling, please contact SCAN3 (sport and cardiovascular nutritionalists).